SWAP Meat to Transform Traditional Meals

May 02, 2016 04:35AM
● By Family Features

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Now more than ever, food choices matter. People want healthy, environmentally friendly foods without sacrificing flavor. Substituting the traditional protein in your favorite dishes with seafood is one deliciously smart way to satisfy these demands.

Seafood offers numerous health benefits. In fact, because seafood is high in protein, omega-3 fatty acids and essential vitamins and minerals, but low in saturated fat and calories, several health organizations recommend two servings per week.

Changing up traditional meals to incorporate the goodness of seafood is easier than you may think. Just pick a non-seafood protein dish that you regularly enjoy and replace the protein with one of Alaska’s many species of seafood. For example, replace veal in veal parmesan with delicious Alaska cod or the chicken in chicken Marsala with flavorful Alaska salmon.

Preparation

Season salmon fillets with salt and pepper, to taste. On plate, season flour with salt and pepper, to taste. Dredge both sides of each salmon fillet in seasoned flour, shaking off excess.

Heat large saute pan and add olive oil then place each piece of salmon in pan. Cook for 2-4 minutes, turn fillets over and cook until almost done. Remove fillets from pan; set aside.

Off heat, add wine to pan, scraping bits off the bottom. Return pan to heat and add mushrooms. Season with salt and pepper, to taste, and cook for 1 minute. Add stock and thyme, and let liquid reduce by half.

Season fish with salt and pepper, to taste, and place into simmering sauce and cover. Cook 3-4 minutes, carefully turn, cover and continue to cook until done, 3-4 minutes.

To serve, place 1/2 cup of mashed potatoes on 4 serving plates. Carefully remove each piece of fish and place on top of mashed potatoes. Evenly divide sauce over each piece of fish. Garnish each plate with 1 sprig of fresh thyme, if desired.